Chickpea and Avocado Salad Wraps

By AislePrompt Editorial · Published 2026-06-27 · Updated 2026-06-27

Creamy avocado pairs with hearty chickpeas and fresh herbs in these easy no-cook wraps, ideal for a light picnic meal. This Mediterranean-inspired vegan recipe, ready in about 10 minutes, pairs canned chickpeas, ripe avocado, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, drained and rinsed canned chickpeas
• 1 medium ripe avocado
• 1 tbsp lemon juice
• 2 tbsp chopped fresh cilantro
• 2 tbsp chopped red onion
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 large whole wheat tortillas
• 1 cup baby spinach leaves

Instructions

1. Step 1: In a medium bowl, mash 1 medium ripe avocado with 1 tbsp lemon juice until mostly smooth with some chunks remaining.
2. Step 2: Fold in 1 cup drained and rinsed canned chickpeas, 2 tbsp chopped fresh cilantro, and 2 tbsp chopped red onion. Season mixture with 1/2 tsp salt and 1/4 tsp black pepper.
3. Step 3: Lay 2 large whole wheat tortillas flat and divide 1 cup baby spinach leaves evenly between them.
4. Step 4: Spoon the avocado and chickpea mixture evenly over the spinach on each tortilla, then roll tightly into wraps.
5. Step 5: Wrap each in parchment or foil for easy transport to your picnic.